Month: January 2025

Workout of the Day

4 rounds:
90 seconds of burpee box jumps
90 seconds of Russian kettlebell swings
90 seconds of calories
90 seconds of rest

Choose a heavier weight on the kettlebell swings today; Russian swings are only up to shoulder height, so the shorter range of motion will allow you to challenge yourself on the load. It’ll be easier to get reps on the swings than on the calories or burpee box jump overs, but you should still spread your effort evenly across all three movements.

standard: 20/12 kg KB, 20/12 inch box
rx: 32/24 kg KB, 24/20 inch box
sport: 32/24 kg KB American swings (full range of motion), 24/20 inch box
metcon: 4×4:30 on, 1:30 off

Skill

EMOM for 10 minutes, alternating between:
1: 3-5 high ring kipping swings
2: 2-4 low ring muscle ups transitions (no dip)

We’re working our way up to the high rings on our muscle up practice today. Get in some reps of the kipping swing both in the false grip and in a regular grip. Pick a drill of your choice from the last few weeks of muscle up practice for the low rings.

If you aren’t comfortable with the drills above, then alternate between:
1: 10 ring rows
2: 10-20 second ring support hold

Workout of the Day

4 rounds for time:
15 front squats
45 crossovers

12 minute time cap

Use a barbell with which you can complete the 15 front squats in no more than 3 quick sets per round. This should be a pretty quick workout! Modify the crossovers to take no more than a minute per round.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 5×1:20 on, 0:40 off

Skill

7 sets of 4 strict pull ups
Banded, unassisted, or weighted

Rest about a minute between sets

Keep the same weight on today’s 7×4 that you did for last week’s 10×3. Consider adding another 2.5 to 5 pounds if that was easy for you.

Workout of the Day

AMRAP in 8 minutes:
16 push ups
16 alternating dumbbell power snatches

Rest 2 minutes

AMRAP in 8 minutes:
20/16 calories
16 alternating dumbbell power snatches

This is a great chance to shoot for a higher difficulty on push ups than you typically tackle; you’re only working on them for one of the two AMRAPs, and it’s a short AMRAP at that. Pick up the pace on the second more conditioning focused AMRAP. Record your rounds and reps separately for the two 8 minute intervals.

standard: 35/20
rx and sport: 50/35
metcon: 8:00 on, 2:00 off, 8:00 on

Skill

6 sets of deadlift:
1 tempo plus 3 regular
Tempo: fast up, 3 second hold at top, 3 second descent, touch and go into the next rep
Target ~80%

Each set starts with just one tempo rep, so be dilligent about keeping to that tempo on the descent. Wrap up with 3 regular reps, and push the pace a little higher than you worked at two weeks ago on the 6 sets of 2/2.

Workout of the Day

For time:
21-18-15-12-9-6-3
Push press
Box jump over

15 minute time cap

Grab a barbell that lets you finish every round of push press in no more than two sets; you should always feel like you can pick the bar back up for another 10 or so reps at any point in the workout. Stay focused on a safe landing on your box jump overs as you start to fatigue.

standard: 45/35 pound bar, 20/12 inch box
rx: 75/55 pound bar, 24/20 inch box
sport: 95/65 pound bar, 24/20 inch box
metcon: 4×2:00 on, 1:00 off

Skill

EMOM for 8 minutes:
4 lateral burpees
1 power clean

Focus on very fast lateral burpees and a smooth and quick transition onto your power clean. Keep the weight manageable, and do your best to keep up with the clock. If you can’t finish the 4 lateral burpees in under 20 seconds, then drop it down to 3 or 2.

Workout of the Day

4 rounds:
40 seconds of power cleans
1:20 rest
40 seconds of calories
1:20 rest

You should be pushing to a very fast pace on every work effort here; when you see a 1:2 work:rest ratio, it should tell you that there will be plenty of rest, and that the opportunity for very high intensity is there. Scale the power cleans to a weight that you’d normally do singles on, but consider hanging on for aggressive touch and go sets.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 8×0:40 on, 1:20 off

Skill

7 sets of 4 strict ring dips
Banded, unassisted, or weighted

Rest about a minute between sets

Keep the same weight on today’s 7×4 that you did for last week’s 10×3. Consider adding another 2.5 to 5 pounds if that was easy for you.

Workout of the Day

AMRAP in 15 minutes:
10 strict pull ups
30 double unders
20 back squats
30 double unders

Scale the back squats to a weight at which you can complete the 20 reps in 2 sets each round. You’ll be working from the floor on the back squat, so make sure that you’re comfortable power cleaning the bar and push pressing it to behind the neck. Make sure that you save energy each round so that you can bring the bar down in front of your body; don’t drop it behind you! Modify the pull ups so that you can finish them in no more than 90 seconds per round, and scale the double unders to take about 30 seconds.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 3×4:00 on, 1:00 off

Workout of the Day

6 rounds:
1 minute of kettlebell swings
1 minute plank hold
1 minute of calories
1 minute of rest

Grab a kettlebell that you’re comfortable swinging for sets of 10-15 reps. Focus on transitioning immediately into the plank position after the swings, and hold for the whole minute if you can. Push the pace on the machine!

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 12×1:00 on, 1:00 off

Workout of the Day

5 rounds for time:
24 sit ups
20 front rack lunges
16 devil presses

25 minute time cap

Use a barbell that lets you complete the 20 lunges in no more than 3 confident sets. Settle into a steady pace on your devil presses; there isn’t much to be gained from trying to sprint there, and the risk of gassing out is too high.

standard: 65/45 pound bar, 35/20 pound dumbbell
rx: 95/65 pound bar, 50/35 pound dumbbell
sport: 115/85 pound bar, 50/35 pound dumbbell
metcon: 5×3:00 on, 1:00 off

Skill

8 sets of 3 ring muscle ups transitions
Strict, with no dip out of the catch

Work with your coach to practice strict muscle up transition work, with no dip at the top. Try to push the difficulty of the drill you’re working on a little bit from the last two weeks. Take about a minute or two of rest between each set. Below is a list of strict transition drills from easiest to hardest.

Low ring transitions, feet on the floor
Low ring transitions, banded
High ring transitions, banded
High ring transitions, unassisted

Workout of the Day

5 rounds:
1 minute of power snatches
30 seconds of rest
1 minute of calories
30 seconds of rest

Choose a power snatch weight that lets you hit either small sets or quick singles throughout the minute of work; it’s ok if you aren’t able to hold onto it for big sets, but you should never be struggling to get back on the bar. Keep a steady pace on the machine.

standard: 55/45
rx: 95/65
sport: 115/85
metcon: 5×2:30 on, 0:30 off

Skill

10 sets of 3 strict pull ups
Banded, unassisted, or weighted

Rest about a minute between sets

Bump the weight up by another 2.5 to 5 pounds over last week’s 7×4, or consider dropping to a harder band and resetting with zero weight if you think you can make the jump!

Workout of the Day

AMRAP in 12 minutes:
12 toes to bar
24 wall balls
60 drag rope single unders

Scale range of motion on the toes to bar so that you can always hit a quick set of 3 or 4 reps. Break up the wall balls as much as you need to, but try to avoid resting for more than about 5-10 seconds between your sets. Take a steady pace on the drag rope single unders.

standard: 12/8 pound ball
rx and sport: 20/14 pound ball
metcon: 6×1:30 on, 0:30 off